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The Weight Loss Handbook

iUniverse, Inc.

Contents

Dedication.........................................................ixPreface............................................................xiBiography..........................................................xiiiYour Story.........................................................xvIntroduction.......................................................1Healthy Weight Range Charts For Men And Woman......................4Believe In Yourself As I Believe In You............................6Understanding Foods................................................9The Role Of Exercise...............................................23The Psycological Factor............................................36Tips For Total Success.............................................40Breaking The Pain Barrier..........................................42The Five Senses....................................................49Emotions: A Driving Force Or A Destructive One.....................58Secret To Keeping The Weight Off!..................................69Just The Facts!....................................................80Putting It All Together............................................84Sample Menus.......................................................91Cleansing Menus....................................................109The 4 Day Weight Loss System.......................................112My Work Book Notes And Journal.....................................116Seven Day Work Book Notes, To Be Filled Out........................116

Chapter One

AVERAGES FOR A WOMAN

Height without shoes and suggested pounds for small, medium and large bone frames.

5 feet 0 inches — 96-131 pounds 5 feet 1 inches — 98-132 pounds 5 feet 2 inches — 104-134 pounds 5 feet 3 inches — 107-139 pounds 5 feet 4 inches — 115-145 pounds 5 feet 5 inches — 118-150 pounds 5 feet 6 inches — 122-152 pounds 5 feet 7 inches — 129-155 pounds 5 feet 8 inches — 130-156 pounds 5 feet 9 inches — 133-158 pounds 5 feet 10 inches — 140-160 pounds 5 feet 11 inches — 142-162 pounds 6 feet 0 inches — 145-165 pounds

AVERAGES FOR A MAN

Height without shoes and suggested pounds for a small, medium and large bone frames.

5 feet 4 inches — 126-158 pounds 5 feet 5 inches — 127-160 pounds 5 feet 6 inches — 132-163 pounds 5 feet 7 inches — 134-165 pounds 5 feet 8 inches — 139-166 pounds 5 feet 9 inches — 141-168 pounds 5 feet 10 inches — 145-174 pounds 5 feet 11 inches — 150-176 pounds 6 feet 0 inches — 162-185 pounds 6 feet 1 inches — 165-190 pounds 6 feet 2 inches — 168-195 pounds 6 feet 3 inches — 170-200 pounds 6 feet 4 inches — 174-204 pounds 6 feet 5 inches — 178-210 pounds 6 feet 6 inches — 180-215 pounds 6 feet 7 inches — 185-220 pounds

BELIEVE IN YOURSELF AS I BELIEVE IN YOU

Welcome. Let's start off with our game plan. We made the decision to lose weight and change the quality of our life. You have hired a leading expert and coach in the area of health and fitness by buying this hand book, as your first action. What's your next step? The game plan, or your plan of execution based on your decision to change a specific area of your life in great clarity. Let's get a clear picture with conscious thought, about what it is that we want to accomplish both physically and mentally in the area of our life that we are now focused on to change. Grab a pen or pencil and let's put in writing our plan of execution. Clarity is very important. The reasons you want to change and the end results will be your reality until you accomplish your goal. What we focus on daily and our conscious thoughts, is our reality and our life as a whole. Clarity is very important and a direct plan that involves detail. Let's start now by making our schedule and our plan on how we will accomplish our goals on a daily basis. What actions should we take and what thoughts shall we entertain?

Let's begin our day every morning with the following thoughts. Today is my day to fight and conquer. Tomorrow is not promised to anyone what counts is what I do today. Inspire yourself daily. Hear the warrior that we all have deep inside. Hear your voice and release your strength.

When you listen to the warrior inside you face life with power and you flee from nothing yet conquer all things you focus on. Be a leader of your on life and live by example. Others will see your actions and you will be known to all observers. The warrior voice inside that we all have, cries out for justice and power. You may have heard others call it positive thinking. Maybe you have heard others say: think positive and not negative. This is the voice of fight and not flight. Sooner or later we must face our enemy and fight because if we keep fleeing we will sooner or later become a victim of our on circumstance. Avoid negative situations and negative people. These words and sayings have been handed down throughout the generations for a reason. Negativity leads to misery, loss, bitterness and death. Positivity leads to life and fullness. The people that usually affect one's life in a negative way are all the people we allow. This includes ourselves with wrong habits and our friends, family members and loved ones. They are the closest to us and 99 percent of the time our defenses are down when they are around us. There words and looks seep into us like a sponge because of our comfort zone and our lack of defense when we are around them. Put up your defenses and be aware of what you are mentally observing. Have a voice and agree to disagree. Be a leader and develop your own character of respect. Followers live a difficult life and a leader lives a life of gain and respect. Think about this very carefully.

How many times did you listen to the wrong person and took the wrong actions instead of hearing your own voice? If I were to guess I would say that 95 percent of the time you were right and you should have listened to yourself and they were wrong. If you don't know what's best for you, than who does? All advice given by others has to do with their lives and the things they have seen and experienced. Don't forget the magic word here is they have seen in their lives. Do you understand? Their life is not yours. Be a leader there are enough followers in the world. Listen to yourself and the warrior inside that cries out for justice, mercy and leadership. I have every faith in you and I know you can accomplish anything you set your mind to. Take action! Write down on a piece of paper or your work book your decisions and the actions that are necessary to live the life you so desperately desire. Today is a new day. Today all things of the past are forgotten and all things have become new. You are a new person with new actions. Let's start the day with a sample menu. Start with breakfast and while you are eating strategize the day's actions and your goals for the day including your exercise routine that should be no less than 40 minutes. Write down your road map for the day so that you may execute the actions that are necessary to accomplish for that day. Remember that it will be the daily executions of these actions that will accomplish your changes.

These actions will lead you closer every day to your success and your new reality as the new person is formed and shaped by your own hand. There is no tomorrow just the actions and your daily plan as you create it daily at breakfast. Don't be distracted and follow the plan. Your road map for success is before you. Have faith and believe in yourself. Never let others tell you otherwise. Live your life with 100 percent commitment to yourself and your daily plan. By doing so, after a period of time you would have become a leader and others will live by your example and accomplishments. Remember, negative people will always be around you. Always be careful on what you agree with and what you accept from others. Others ideas thoughts negative emotions and weaknesses can become a poison if you choose to consume it. You don't want to wake up one morning when your older and greyer and say to yourself, I should have done this or I could have done that. Seize the day. Every day that goes by does not come back. Don't waste it. Life is to precious so decide right now that you will never waste it in misery and bondage again. Break these chains of bondage that you yourself have created through time by take the wrong actions. You have programmed yourself by taking actions consistently to be at a point of your life that is unpleasing. Every day is precious and it's a fresh new opportunity and a start. If you don't succeed one day, don't give up just start again. I believe your worth the fight. Never give up on your decisions and never give up on yourself.

I never will give up on you as I believe in you. Not because I know you but because I was you. If I can change my life, everyone can. Throughout my 20 years of coaching and training my worst student was myself. That's why I say that if I can do it everyone can. Never give up on yourself, your life is too precious. Live it with no limitations and a desire to be the real you. If you don't act on your own, I have learned that no one will do it for you. Have faith and believe in your daily actions. You may not be able to see your results daily, but believe you me they are happening and over a period of time you will be amazed and happy with your end results. Others who do not see you daily will notice changes and a transformation. Have faith and believe. Take action and bring your decisions to life. After a period of time you will have accomplished extraordinary changes. Then you will finally breathe and live as the real you, the person you have always dreamed of. No excuses and no bondages. I know you can do it! This is your new beginning. I am honored to be your coach!

UNDERSTANDING FOODS.

Foods are broken down into 3 major categories.

Carbohydrates:

1. Complex carbohydrates. 2. Simple Carbohydrates. Examples: Examples:

A) Rice, Pasta, Potatoes etc. B) Fruits, Sugar & Vegetables.

Proteins:

Examples:

A) Red Meat, Poultry, Egg Whites and Fish.

Fats:

Examples:

Animal fats, Oils, Butter and Cheeses etc.

Things To Avoid:

Animal Fat, Oils, Butters and Margarines, Junk Foods, Fast Foods, Cheeses, Whole Milk, Sugars and Salts.

CARBOHYDRATES: Energy at its best!

Simple Carbohydrates.

1. Simple carbohydrates are as the word states. Simple. The body has the ability to simply break down the simple carbohydrates, (food) into fuel faster than any other type of food source. Take for example sugar. This simple carbohydrate can instantly be used by the body with such speed that sugar can be administered under the tongue in its natural form, and will be absorbed into the blood stream. How is that for simple and fast?

2. Simple carbohydrates consist of 4 calories per gram of consumption.

3. Simple carbohydrates are broken down faster and provide the body with a faster source of energy. The main function of the stomach is to break down all food and prep it for absorption as it passes thru the intestinal track.

4. Good examples of these simple carbohydrates are fruit and vegetables. Even though sugars are an immediate source of energy, they are not a stable source. Sugars will give you a peak or immediate boost of energy and then drop your energy peak as you crash to a low or instant feeling of being tired. These peaks and crashes are not good for your heart and can affect your glucose levels, the body's stabilization of energy and even blood pressure, in a negative way.

5. Choose vegetables and fruit. Up to 3 fruits a day is a very wise choice over all. Especially if choosing grapefruits and apples as your fruit choices. Vegetables can be eaten unlimitedly. You may cook them or steam them and even eat most of them raw. Simple carbohydrates provide you with vitamins, minerals, some fiber and a stable, constant stream of energy. Try to avoid adding toppings to them so that you make keep your calories lower. Eat them as simple and as natural as you possibly can.

Phrases To Remember:

I eat to live and NOT live to eat! A calorie avoided is a calorie burned and earned. If you eat it, you must burn it. If you don't use it you will wear it. Never eat when you're tired.

CARBOHYDRATES: ENERGY AT ITS BEST!

Carbohydrates are broken down into 2 categories. Complex Carbohydrates and Simple Carbohydrates.

Complex Carbohydrates:

1. Complex Carbohydrates are a fuel source that are broken down and released into the blood stream as they are needed by the body. They provide a stable form of energy that can be used for a longer period of time. The body needs more time to break them down and make them available for energy.

2. Complex Carbohydrates have a nutritional value of 4 calories per gram.

3. Examples of Complex Carbohydrates are: Pasta, rice, potatoes, etc.

4. The body breaks down Complex Carbohydrates into a longer lasting more stable form of energy. This is the best form of energy for every athlete no matter what the sport of choice is.

PROTEIN AT ITS BEST!

Protein is a requirement not a choice. Protein is used for muscular strength and repair. Protein provides the body with the necessary building blocks and amino acids, that will help your body mend, build and develop your working muscles. Without the adequate amounts of protein, an athlete will find it extremely difficult to add muscle and repair working muscles as recuperation will take much longer. Without protein you shouldn't lift weights and over exert yourself because your work out will be wasted. especially if you are lifting weights. Training with weights requires an adequate amount of protein and rest to fully benefit from your workout. Any physical exertion and muscular injuries, tears or breakdown of muscle tissue that occurs during the day, requires protein to build and heal those muscles. Without protein, any exertion and injuries would take a very long time to heal and you would be in constant pain over a longer period of time depending on the stress and damage caused to your muscle structure. No protein means, no gain in muscle, no strength and no repaired recuperation. A good rule of thumb for every athlete is a gram of protein per pound of body weight especially when weights and physical sports are involved. There is a saying that states, if you don't use your muscles you will lose them.

Without protein even if you use the muscles you will still lose them and not benefit from your exercise to the fullest. Remember that overall health and fitness is your main goal.

The best form of protein will come from egg whites. Egg whites are very low in calories with no fat. The best sources of protein are as follows in the order I have listed them. Egg whites, chicken breast, broiled meat and last but not least is fish. All other foods might have traces of protein and some vegetables do have more protein than others however they do not supply the body with the building blocks necessary to achieve maximum muscular development. That is why in cases of a vegetarian, an athlete must include branched chain amino acids in there nutritional program. Please remember that protein and a great source of it is a requirement for every athlete and everybody. Muscles need protein for repairs and to develop. To keep the calories low and as fat free as possible, you can broil the protein, boil it or grill it. Avoid frying the protein as much as possible. By not doing so your protein will provide your body with more pluses and very few minuses. Think of protein as muscle and muscle as protein. An athlete can't have one without the other. Get stronger, faster and leaner by not forgetting adequate amounts of protein and rest to go along with your workouts.

Take advantage of this 3 part combination and your results will be outstanding. Protein, rest and exercise is the secret for every athlete and every person for muscular development and recuperation. Add carbohydrates to the formula and you now have the fuel. This is the secret to all physical development and body transformations. Remember; keep all your meals as low fat as possible. Drink eight to ten glasses of water a day. Exercise and consume adequate amounts of protein for muscular development and recuperation. Eat carbohydrates so that you may have fuel for the muscles to work and get plenty of rest. Keep your meals as low fat as possible and you now control your caloric counts and burn fat. You will do great! Let's now move on to the next part of your work book that will be giving you a better understanding of food.

UNDERSTANDING FOODS:

FATS: SOME ARE GOOD MOST ARE BAD!

Fats.

1. All foods today have a caloric count usually listed on the outside wrapping included in everything we buy to eat and drink. This is a great help when we are counting calories. Fat has a higher caloric count than protein and carbohydrates. For 1 gram of protein and carbohydrate you consume 4 calories. For 1 gram of fat you consume 9 calories. Mathematically that is more than twice the amounts of calories than a gram of protein or a gram of carbohydrates. That is a significant amount of calories if you love fatty foods and fried foods. If you keep your fat consumption low you can actually eat more food and still lose weight or at least maintain your weight. Think about this in terms of arithmetic. More fat means more calories and less health.

2. Fats for example are nutrients that are not good for you, especially animal fat. Fat holds cholesterol and a higher caloric count. Even though some fats are necessary for healthy skin and hair, for example nuts, you should avoid animal fats and cheeses as much as possible.

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Excerpted from The Weight Loss Handbookby Efthymios Tzimas Copyright © 2011 by Efthymios Tzimas. Excerpted by permission of iUniverse, Inc.. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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